Foot strike for RUNNERS

Biomechanical Differences Between Different Foot Strikes

Why do Different Foot Strikes Matter?

Here we focus on the difference between heel striking and forefoot striking (see bottom of page for more on midfoot striking which is often intermediate). In heel striking, the collision of the heel with the ground generates a significant impact transient, a nearly instantaneous, large force. This force sends a shock wave up through the body via the skeletal system. In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient.

Therefore, quite simply, a runner can avoid experiencing the large impact force by forefoot striking properly.

Check out this link for more info and VID CLIPS
http://www.barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.htmlhttp://www.blogger.com/img/blank.gif

Foot Strike while Running

There is a controversy among runners about foot-strike. Should a runner hit the ground with the heel, the midfoot, or the toe? Some runners are very passionate about this question. In an effort to give information about this aspect of running technique, I am presenting information from web sites and books that discuss the question. If you know of other web sites that discuss foot-strike, please email me the links.
Summary
This section summarizes the pros and cons of the different types of foot-strike that are being used. Once a runner knows his/her strike, the runner can do exercises to counteract the weaknesses of that strike.


Foot-Strike -- Pro /Con
Heel - Stretches the calf muscles. Less stress on calf muscles and Achilles tendon. Contributes to over-striding, slower running, and poorer form.

Midfoot - Better shock absorption due to a bent-leg. Contributes to better form, and faster running. Less stress on calf muscles, Achilles tendon, IT band than toe-strike. More stress on the calf muscles and Achilles tendon.

Toe - Less stress on knees and ankles. Reduced stride. Contributes to better form, and faster running Keeps calf muscle contracted, contributing to shin splints, Achilles tendinitis, and muscle pulls.

For an excellent in-depth look at foot-strike, go to this article.
Details

About.com Sports Medicine

A normal foot strike lands flat or on the outer-back portion of the heel and then rolls onto the sole and ends with the push-off from the ball of the foot.

A heavy heel-strike can lead to excessive traumatic forces and actually slow you down.

Landing hard on the midfoot or ball of the foot places more stress on the achilles tendon (which will contract to counterbalance the force of the strike). This is seen often in sprinters. For these runners, stretching the calves and Achilles regularly is recommended to reduce injuries.

A System for the Measurement of Impact Force in Footwear

Measurements of the energy absorption by the soles of running shoes have shown that running shoes vary considerably in the amount of energy absorbed. The conclusion I draw is that we should choose shoes based on our foot-strike pattern.The results demonstrated considerable variability between shoes for different speeds and for both toe and heel strike. Discussion here is based on the shoes which score well for both heel and toe strike energy measures and how these results relate to retail cost. Shoe F for example is the highest performing shoe for heel strike at both speeds but rates low for toe strike. The shoe is moderately priced but rates high for energy and would be more appropriate for low intensity joggers or walking where heel strike is predominant. Shoe D is also well priced and performs well for fast heel and toe strike and is therefore more appropriate for a higher performance runner. Shoes A and B are effective for toe strike at both speeds but performance is relatively low on heel strike. These shoes are more appropriate for the more competitive runners who perform at higher velocities and require more effective fore foot energy absorption. Shoes D and E both perform well on heel strike over toe strike but vary with speed.

Dr. Stephen M. Pribut's Sports Pages

Some say to run on the ball of your foot, others say contact the ground with the heel. We take a middle of the road approach. Studies have shown that good long distance runners usually contact with the midfoot. Slower runners contact between the midfoot and the heel, faster runners a bit further forward. We feel that only sprinters or short to middle distance runners should contact the ground with their forefoot or the ball of the foot. While there may be exceptions to the rule, this [midfoot] is a good way for most beginning and intermediate runners to start out. It allows for better shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. Your muscles then end up being used in a similar manner to how you walk, and this is the pattern of muscle firing and contact pattern they are accustomed to.

Dr. Pribut serves on the Board of Directors of the American Academy of Podiatric Sports Medicine (AAPSM), is the current President of the AAPSM and also serves as Chair of the AAPSM Shoe Committee.

The Pose Running Method

Conclusions: Pose running was associated with shorter stride lengths, smaller vertical oscillations of the sacrum and left heel markers, a neutral ankle joint at initial contact, and lower eccentric work and power absorption at the knee than occurred in either midfoot or heel-toe running. The possibility that such gait differences could be associated with different types and frequencies of running injuries should be evaluated in controlled clinical trails.
"Reduced Eccentric Loading of the Knee with the Pose Running Method", Medicine & Science in Sports & Exercise: Volume 36(2) February 2004 pp 272-277

5K Preliminary Results

Team name time

Cr Russ Chappius 18:13

S sam mercoli 18:52

Ccc estevan barieras 18:58

S sam steiner 19:12

B jeff stevens 19:34

B kyron planter 19:35

S Anthony mercoli 20:09

S tito ovando 20:24

B rhameir Edwards 20:44

S matt penoch 21:00

B daryl wynder 22:16

S dean henry 22:34

B Jose Celaya 23:01

Cr dennis Spence 23:05

V Zach carbonora 23:25

V Gabrielle carbonora 23:38

B Andrew hall 24:50

B efrain Cabrera 24:52

Cr nick chappias 24:53

S sandy ludewig 26:22

V Sean freeman 26:36

S megan boyle 28:41

S carleigh Gallardo 31:35

Cr Kelly massey 32:19

5K to be held 4:30pm on 8/26

The 5k scheduled for today has been moved up to a 4:30pm start. Warm up should begin at 4pm.
The park will be closing at 6pm today, due to impending weather conditions, so it was necessary to move up the run. We did not want to reschedule to Monday because we could not predict storm damage and often downed trees block trails.

Parvin's Running Camp, 8/8-13/2011
The week in review:

MONDAY- Long time Schalick coach, Steve Pierangeli, talked about the upcoming season, setting goals and training for success. We did many drills, then broke into groups for an easy run through the park. Following the workout Coach Jamie talked about running shoes.

TUESDAY- Coach Hoxworth, the new coach at Cumberland County College, spoke about her approach to programming a team experience - setting personal goals and training for personal success. She encouraged runners to continue their racing career in college. Coach Jamie Bagley discussed training methods. We will broke up into groups for a Fartlek workout. After the run we went over stretching techniques and massage.

WEDNESDAY- Rowan coach, Ringo Adamson,was our speaker. Ringo spoke about the need to sacrifice the comforts in life in order to train for success. He also discussed strengthening drills. Then we all went for an easy run through the park.

THURSDAY- Our discussion topic tonight will be dietary habits for training athletes. Coach Boykin challenged us all to consider what we eat. After the discussion we did a Threshold Workout at our 1k loop, on the other side of the park. At the end Suzanne Dorrell, an All American cross country runner from Rowan University shared from her experiences.

FRIDAY- Coach Mendez spoke to us about team experiences. We discussed the mental and physical aspects of race preparation. After a short run we broke up into groups for stride analysis. The coaches instructed bio mechanics (running form) necessary for efficient running.

SATURDAY- We talked about warm up routines necessary for racing well. We ran a 5k (see results below)

Training topics for the week included:

footwear, diet, sleep, stretching, strengthening, workouts for success, recovery, mental/emotional focus, race preparation, stride analysis, breathing techniques

“I’d like to help you understand how to achieve your potential this cross country season. Our coaching team will share with you the knowledge and wisdom we have learned from our years of training, racing and coaching. We believe that you can take what you learn at this camp and add it to your disciplined training regimen to achieve success. Please contact me if you have further questions.

Coach Jamie Bagley

Camp pics

5k RESULTS

1.Brandon Dugan 18:41, 2.Sam Mercoli 18:51, 3.Sam Steiner 18:55, 4.Russ Chappius 19:03, 5.Estevan Barreras 19:23, 6.Matt Pinnoch 19:28, 7.Jeff Stevenson 19:39, 8.Ryan Planter 19:42, 9.Zach Carbonara 20:10, 10.Ed Rhameir,

11.Darryl Wynder 20:37, 12.Kevin McHenry 20:41, 13.Darren Harris 20:41, 14.Valentin Orando21:18, 15.Matt Hughes 21:19, 16.Gino Pirozzi 22:02, 17.Dan Rynex 22:21, 18.Gabrielle Carbonara 22:33, 19.Jeremy Shuster 22:39, 20.Lyndsey Fraser 22:43

21.Patrick Austin 23:11, 22.Andrew Hall 23:21, 23.Sean Freeman 23:24, 24.Dylan Mazzola 23:29, 25.William Dietrich24:15, 26.Hannah Dietrich 24:24, 27.Laura DuBois 24:31, 28.Kyle String 24:36, 29.Sandy Ludwig 25:37, 30.Richard Glendnill 26:22,

31.Courtney West 26:29, 32.Itzel Mayen 27:02, 33.Shyann Phelps 27:03, 34.Danielle Heimbach 28:36, 35.Andrew String 31:22, 36.Kayla Smith 31:33, 37.Kelly Massey 33:12, 38.Jesse Strope 33:23, 39.Carleigh Gallardo 33:54, 40.Samantha Cook 34:24

41.Dakota Woodward41:09, Shantel Santiago 41:11, Callan Muffley DNF